SRMT Kawennì:ios - Saint Regis Mohawk Tribe

March is National NutritionMonthThe Let’s Get Healthy Program is celebratingNational Nutrition Month, an annual educationand information campaign, sponsored by the AmericanDietetic Association. The Let’s Get Healthy Program’stheme for 2011 is Senha kakhwi:io sera:ko “Choosebetter foods.”Quinoa- A Nutrition PowerhousePronounced keen-wa, it is an ancient grain thathas been rediscovered in recent years and is makingits way into kitchens and restaurants worldwide. Onceconsidered “the gold of the Incas” it is a whole grain withan unusually high protein content. Quinoa contains anideal balance of all eight amino acids, making it an idealfood for vegetarians or anyone looking for high ironnon-meat foods. It is a diabetic-friendly food, as it is asource of complex carbohydrates, containing five gramsof fiber and seven grams of protein per serving.Give it a tryBy Heather Pontius, Registered Dieticianboring. Quinoa can be easily prepared for any meal, anytime of the day. Most commonly it is used in soups,salads, hot cereals, desserts, side dishes, casseroles andeven in the slow cooker.Where do I buy it?Quinoa can be purchased in bulk food stores, at thesupermarket in the natural foods section or with therice, natural/health food stores and co-op stores. Thereare several locations in and around Akwesasne thatcarry quinoa. If it is not available at your favorite store,ask the grocery manager to order some for you.Basic quinoa cooking instructions: Bring 2 cupsof water, or low sodium broth to a boil in a saucepan.Add 1 cup quinoa, bring back to a boil, cover and cookover medium heat for 12 minutes or until all water isabsorbed. Remove from heat, fluff with a fork and serve.1 cup of uncooked quinoa and 2 cups of water will yieldapproximately 4 cups of cooked quinoa.If you are tired of mashed potatoes and rice, then itis time to give quinoa a try. You are in for a real treat!The fluffy, creamy, slightly crunchy texture paired witha nutty flavor makes this versatile grain anything butFor more information or additional recipes pleasecontact Heather Pontius, Registered Dietitian at the Let’sGet Healthy Program, Diabetes Grant-518-358-9667or Mohawk Healthy Heart Project 518-358-6091. 6Quinoa PuddingIngredients:• 1 cup quinoa (soak for 15 • 1/2 cup raisins, driedminutes and rinse in a sieveto remove natural saponin, acranberries,berriesdried currant•bitter protective coating)2 cups water••1 tsp ground cinnamon2 tsp vanilla extract• 2 cups apple juice• 2 TBSP brown sugar or 1TBSP Splenda brown sugarDirections:Place quinoa in a sieve and rinse thoroughly. Allow to drain, place quinoa in medium saucepan with water.Bring to a boil over high heat. Cover pan with a lid, lower heat and allow to simmer until all water is absorbedand quinoa is tender, about 15 minutes. Mix in apple juice, dried fruit and cinnamon. Cover pan and allowto simmer 15 minutes longer. Stir in vanilla and brown sugar. Serve warm with low fat milk if desired.ENJOY!